Nuts... they're a really good snack for us diabetics. Just don't do anything honey roasted, sugared or chocolate covered. This article found on EVERYDAY HEALTH features the top three nuts and digs into the benefits of each. I especially like pistachios for logistical reasons. Having to shell them takes up time, so over snack time you'll consume less. :-) Hopefully...
Almonds, Walnuts, or Pistachios: Which Is the Healthiest
Nut?
By Kelly
Kennedy, RDN
Medically Reviewed by Lynn
Grieger, RDN, CDCES on July 20, 2023
All nuts have dietary benefits like fiber, plant-based protein, and healthy fat, but is one kind nutritionally superior? See what experts say. All nuts are part of a healthy diet, but some of the
nutritional differences may surprise you.
Nuts are a health food that’s often overlooked, despite
being a staple of the human diet since hunter-gatherer days. Nuts have been
shown to improve overall health when eaten regularly, according to the Cleveland
Clinic, and they appear to reduce the risk of several chronic diseases.
A study published in Nutrition, Metabolism, and
Cardiovascular Diseases in July 2022 found that participants who
ate nuts, especially walnuts, had better health markers, including lower BMI and waist circumference, and lower blood
pressure, triglycerides, and fasting blood sugar.
A diet that includes nuts may lower heart
disease risk by reducing inflammation, improving arterial health, and
decreasing the risk of blood clots, which can cause both heart attacks and
stroke, according to Mayo Clinic.
Despite these benefits, fewer than one-third of Americans
consume nuts regularly, the Cleveland Clinic notes. Calories may be one concern
— with their combination of fiber, plant-based protein, and fat, nuts make a
filling and nutrient-dense snack, past research found.
Ounce for ounce, nuts are a richer source of fat than many other foods, but the
types of fats they contain are heart-healthy, and by keeping portions in check,
you can easily enjoy nuts daily without going overboard on calories.
Of course, what you’ll find in snack mixes on store shelves
can be a far cry from what grows on trees. Nuts are often roasted with added
fat or seasoned with added salt and sugar. You’ll get the best nutritional bang
for your buck by opting for raw nuts (aka those in their purest form).
With so many varieties to choose from, how do you know which
type of nut is best for you? Nutritional choices can be complicated, especially
when the foods you’re choosing among seem so similar. Here is a breakdown of
what the available research has to say about the pros and cons of three common
types of nuts.
Almonds
Almonds are the highest in fiber of the three, and
contain the most vitamin E, magnesium, and calcium per serving. You’ll also
get a healthy dose of phosphorus and potassium — all nutrients that aid cell growth, energy
production, and immune function, notes the Cleveland
Clinic. Additionally, almonds contain antioxidants. A study in the January 2023 Frontiers in Nutrition even
indicates that almonds may improve muscle recovery post–sweat session. Consider adding almonds
to your next salad or enjoying almond butter in place of your usual nut butter.
Walnuts
At first glance, walnuts are lower in protein and fiber and
higher in calories than the two other varieties, which may make them seem like
a bad choice. But it’s their fat that makes walnuts a standout. You’ll find
2.57 grams (g) of omega-3 fats per 1 oz serving of walnuts, exceeding the
minimum amount recommended by the National Institutes of Health.
In fact, walnuts are one of the best plant-based sources of
omega-3 fatty acids, a nutrient that has been linked to heart and brain health,
according to the Cleveland Clinic.
That fact may explain why research has found these nuts in
particular to be so proficient at staving off cognitive decline, boosting mood,
and protecting cardiovascular health. For instance, walnuts were found to
improve brain health, possibly by decreasing inflammation and oxidative stress
in the body, as a study
published in Nutrients in February 2020 found. Another small
study, published in the same journal in November 2022, noted that regular
consumption of walnuts may decrease stress, improve mood, and boost gut microbiome diversity in women (there were not
enough male participants to reach statistical significance). There’s also
evidence that eating walnuts may help to lower bad LDL
cholesterol, triglycerides, and heart disease risk, as Harvard Health Publishing points out.
As a bonus, walnuts are the lowest in carbohydrates of these
three types of nuts at only 2 g net carbohydrates (total carbs minus fiber) per
serving. This makes them the best fit for those following the ketogenic diet. Try them in tacos, on salads, or in trail mix.
Pistachios
If you like to enjoy more than a handful, pistachios may be
the pick for you. They’re lower in calories than almonds or walnuts, but still
give you a decent serving, and if you shell them yourself, that'll slow you
down, which was shown in a study published in the February 2018 BMJ
Open to aid weight loss. In comparison to other nuts, pistachios are
lower in calories and fat and higher in heart-healthy unsaturated fats,
potassium, and plant-based compounds that can improve overall health and
decrease inflammation in the body, a previous
review noted. Similarly, a study out of Cornell University found that
pistachios were a higher source of antioxidants than blueberries, pomegranates, cherries, and beets. Some laboratory and
animal studies have shown that antioxidants in the diet protect against the
kind of free radical damage that is associated with cancer,
according to the National Cancer Institute. Use pistachios to add a crunch
to oatmeal, a salad, or tabbouleh.
Which Nut Is Healthiest?
No matter how you crack them, nuts are a healthy addition to
any diet. As a concentrated source of healthy fats, vitamins, minerals, and
antioxidants, nuts have long been linked to a lower mortality risk, improved heart and brain health, and
even a lower risk of type 2 diabetes. In short, nuts can have health benefits for
anyone who does not suffer from a nut allergy. Still wondering what the best
choice is?
It depends on your personal health goals. If your goal is to
improve immune function or boost bone or digestive health, opt for almonds. Following the keto diet
or hoping for better heart or brain health or a little mood boost? Walnuts
should be your nut of choice. For those looking to lose weight or for the
biggest antioxidant boost, reach for pistachios.
While each nut offers a slightly different nutritional
profile, they are all healthy in their own way. As they say, variety is the
spice of life, and by mixing things up in your nut routine, you’ll be getting
the most nutritional bang for your bite and more of the benefits mentioned
above!
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Have a great week, everyone, and thank you for your support!
Blessed be… and happy cooking!
Chef Michael R
